Tuesday, January 27, 2026
WOD
Warmup
Row, Ski or Bike - 3 mins
Activation
60 Rep Sequence 1/2 Kneeling Rocks with Toe Lift 1/2 Kneeling Elbow Rocks and Twists Hollows & Supermans Banded Pass Thrus & Figure 8's
Prohab
Banded W's Palms Up x8 Banded W's Palms Down x8 Banded Good Morning x8 2 Rds
Strength
EMOM 9 mins Min 1 - Bench x5 Min 2 - Hanging Tucks L,C,R :30 sec Min 3 - Barbell Curls x12
WOD
Pullups x6 KB Swing x8 (24/16) DU x20 AMRAP 8 mins
Campfire Cooldown
Prone Thread the Needle Supine Thread the Needle